floFOCUS

Pump & Sweat

45-min running clock

BENCH PRESS — RPE DROP SET

• 4 @ RPE 8↓ reduce load
• 6 @ RPE 7↓ reduce load
• 8 @ RPE 6.5↓ reduce load
• 10 @ RPE 6

Rest ~2:00 between sets

2 GIANT sets:

• 10 alt. arm db chest press
• 12 alt. db plank row
• 15 lateral raise
• 12 hammer curl

amrap remainder of time

• 400m run or 500m row
• 20 push ups + 10 pull ups
• 400m run or 500m row
• 20 alt. gorilla row + 10 burpees

Push/Pull

20-min

2 rounds

• 12 rb pull through
• 8 tempo rdl (3-sec lowering)

Deadlift 3×4 @ 78%

• Rest 2:00–2:30

for time: (15-min)

20-18-16-14-12-10

• kb swings
• box jump overs

*200m run after each round*

HYROX (Partner or Solo)

4 rounds

• 40 cal ski
• 40 sandbag walking lunges
• 40 cal row
• 40 burpee broad jumps
• 200 ft farmers carry

chip away w/partner, if solo either do it all or cut reps in half

Partner Chipper

for time: (40-min)

4 rounds

• 50 br double slam
• 40 hang power clean
• 30 sh2o
• 200m run (together)

floLEVELs:

• level 1 (95/65)
• level 2 (115/75)
• level 3 (135/85)

Lower Body

warm up/POSITION (2 sets)

• 10 Each Band side Steps
• :30 mini band static hold
• 8 Tempo Bodyweight Squats
  • 3 sec lowering

back squat – the wave

• Wave 1: 5 @ 67% / 3 @ 72% / 1 @ 77%
• Wave 2: 5 @ 72% / 3 @ 77% / 1 @ 82%

emom: (4 rounds)

1. 9 elevate heel goblet squat
2. 12 br squat jack
3. 15/12 cal bike
4. rest

HYROX (Core+Cardio)

8-min amrap

• 9 t2b
• 12/10 cal ski
• 15 sit ups

8-min amrap

• 1 sled rope pull
• 50ft burpee broad jump
• 100ft farmers carry

8-min amrap

• 200m run
• 12 palm to elbow
• 12 sprinter sit up

8-min amrap

• 200m run
• 250m row
• 12 sandbag lunges

*2-min rest between amraps